Chicken Ginger Stir-Fry

Name: Chicken Ginger Stir-Fry
Prep time: 20 min
Cook time: 20 min
Yield: 10
Ingredients: 2 tablespoons extra virgin olive oil; 1 pound chicken breast, cut into thin strips; 2 garlic cloves, minced; 1 tablespoon fresh ginger, grated; 1 large carrot, sliced into thin rounds; 2 small zucchinis, sliced into half-moons; 1 bell pepper, deseeded and sliced; 1 head of broccoli, cut into small florets; 1 tablespoon tamari soy sauce (low-histamine option); Salt and pepper to taste

I created this recipe in an attempt to recreate one of my favorite dishes from a local restaurant. I needed a version that was low in histamine, and boy, did this deliver! It's been a regular on my dinner table ever since.

Prep Time20 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

This Chicken Ginger Stir-Fry is ideal for a low histamine diet. It avoids high-histamine foods and incorporates ingredients like chicken, garlic, ginger, and a variety of colourful vegetables. These fresh, natural ingredients are low in histamines, making this dish a safe, delicious choice for those with histamine intolerance.

Ingredients

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2 tablespoons extra virgin olive oil

1 pound chicken breast, cut into thin strips

2 garlic cloves, minced

1 tablespoon fresh ginger, grated

1 large carrot, sliced into thin rounds

2 small zucchinis, sliced into half-moons

1 bell pepper, deseeded and sliced

1 head of broccoli, cut into small florets

1 tablespoon tamari soy sauce (low-histamine option)

Salt and pepper to taste

Instructions

0Heat the olive oil in a large pan or wok over medium-high heat.
1Add the chicken strips and cook until they become white, about 4-5 minutes. Remove them from the pan and set them aside.
2In the same pan, add the minced garlic and grated ginger, and cook for about 1 minute until fragrant.
3Next, add the carrots, zucchinis, bell pepper, and broccoli to the pan. Stir well and cook for about 5-7 minutes until the vegetables are tender.
4Return the chicken to the pan and add the tamari soy sauce. Stir everything together until it's well coated.
5Season with salt and pepper to taste, then serve immediately.

Tipps

Choose lean chicken

Using lean chicken breast is best for a stir-fry as it stays tender and isn’t too fatty.

Cut your vegetables and meat uniformly

This ensures that they cook evenly and at the same time.

Cook chicken first, vegetables later

Cooking the chicken first and then the vegetables ensures everything is cooked perfectly while avoiding overcooking.

Do not overcook vegetables

Stir-fry quickly at a high heat to retain the vibrant colour, flavour and crunch in the vegetables.

Serve immediately

Stir-fry is best eaten immediately after it's cooked to enjoy the fresh and crunchy texture of the vegetables.

Add more or less ginger

This recipe uses fresh ginger for a zingy kick. Feel free to adjust the quantity to suit your preference.

Nutrition Facts

Calories300
Protein35g
Carbs15g
Fat10g
Fiber6g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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